Swede Mash Nutrition Facts: Calories, Macros & Health Benefits
Summary: Swede Mash contains 65 calories, 1g protein, 7g carbs, and 3.5g fat per one scoop (150g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one scoop (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 65 kcal | 3% |
| Protein | 1.0g | 2% |
| Carbohydrates | 7.0g | 3% |
| Total Fat | 3.5g | 4% |
| Fiber | 2.5g | 9% |
| Sugar | 4.0g | -- |
| Saturated Fat | 2.0g | 10% |
| Cholesterol | 10.0mg | 3% |
| Sodium | 250.0mg | 11% |
| Potassium | 18.0mg | 0% |
| Calcium | 15.0mg | 1% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.20mg | 0% |
| Zinc | 40.0mg | 364% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 0.40mg | 3% |
| Phosphorus | 15.0mg | 1% |
Is Swede Mash Good for You?
Swede Mash provides 65 calories per one scoop (150g) with 1g protein, 7g carbohydrates, and 3.5g fat. It is a source of saturated fat (10% dv), sodium (11% dv), iron (1389% dv).
Creamy mashed swede (rutabaga), a classic British accompaniment to roast meats.
Key Health Benefits of Swede Mash
- Saturated Fat (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (364% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Swede Mash Nutrition with Gram
Use Gram to log swede mash and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in swede mash?
Swede Mash contains 65 calories per one scoop (150g).
How much protein is in swede mash?
Swede Mash provides 1g of protein per one scoop (150g).
How many carbs are in swede mash?
Swede Mash has 7g of carbohydrates per one scoop (150g).
Is swede mash good for tracking nutrition?
Yes. Swede Mash can be logged by calories, macros, and micronutrients in the Gram app.
How should I use swede mash in a meal plan?
Use Swede Mash as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track swede mash and thousands of other foods with the Gram app.